We are built to move! (Why we need cardio)
Getting fit is a foundational step toward peak performance and better overall health. Fitness, specifically cardiovascular endurance, fuels our capacity to create energy, perform mentally and physically, and build your endurance to get through your busy days.
When we exercise, we spark the physiological changes that occur with regular aerobic activity, and we can achieve extraordinary health.
Cardiovascular fitness refers to the efficiency of the heart, lungs, and blood vessels in supplying oxygen-rich blood to working muscles and neurons in your brain. This fitness allows our bodies to sustain physical and mental activity with less fatigue. When we engage in aerobic activities—such as running, biking, or swimming—our physiology adapts, enhancing our endurance and energy levels. Research confirms that regular cardiovascular exercise increases the heart’s ability to pump blood, expands the lungs’ capacity to exchange oxygen, and promotes the growth of capillaries in muscles and organs. Over time, these adaptations lead to improved endurance, immunity, and energy capacity.
Four actionable tactics to help you improve your fitness:
Commit to Regular Cardiovascular Activity: Aim for at least 15 minutes of aerobic exercise three or more times a week. This could be walking, cycling, or swimming. The key is to raise your heart rate and sustain it, allowing the body to adapt to increased demands and build endurance.
Gradually Increase Intensity: Begin at a comfortable pace and gradually increase the intensity of your workouts. This approach challenges the heart and lungs, promoting stronger physiological adaptations while reducing the risk of injury.
Incorporate Variety: Switch between different types of aerobic exercises—such as biking, rowing, and hiking—to engage various muscle groups and keep your workouts interesting. Cross-training can also help prevent overuse injuries and maintain motivation.
Track Your Progress: Monitoring metrics like resting heart rate, recovery time, and VO2 max can provide insights into your cardiovascular fitness gains. A declining resting heart rate and faster recovery after exercise are positive indicators of improved fitness. Most wearables now provide this data.
A Little Science…
Aerobic exercise stimulates several adaptations at the cellular and systemic levels. One key adaptation is the increase in the number of mitochondria of your muscles, which enables greater capacity to create energy from the foods that your eat to power your activities. With consistent exercise, the body builds new capillaries in your muscles and organs while also improving your lung function, which enhances oxygen absorption at the lung and delivery to the various tissues of the body Additionally, cardiovascular exercise has been linked to increased neuroplasticity and cognitive health, which makes cardio a great practice for improving your brain as much as improving your body.
Final Thought
Building cardiovascular fitness is one of the most powerful ways to boost both physical health and mental performance. Start with regular aerobic exercise, gradually increasing the duration and intensity to strengthen your heart, improve energy, and support overall wellbeing. This simple commitment to fitness helps set the stage for you living a limitless life.
